You've probably seen avocados being touted as a heart-healthy superfood in recent years. Realistically, the truth isn't too far off from the hype. The next time you're grabbing that burrito or turkey sandwich, you might want to consider adding a healthy dollop of guacamole. Here are four reasons that you should consider eating a little bit of avocado each day.
- You may reduce your risk of heart disease
- You may have an easier time maintaining your weight
- You might reduce your risk of cancer
- You will protect your skin and eyes well into old age
Health Benefits of Avocados
The health benefits of avocado include weight management, protection from cardiovascular diseases, diabetes, treating osteoarthritis and enhancing the absorption of nutrients for the body. It also reduces the risk of cancer, liver damage and Vitamin K deficiency-related bleeding. Avocado helps in keeping eyes healthy and protecting the skin from signs of aging and the harmful effects of UV rays. It also helps in maintaining blood sugar levels and has antioxidant properties. It even helps to increase circulation, boost cognitive abilities, and build stronger bones!
According to a recent research study, avocado seeds are used for the treatment of diabetes, inflammatory conditions, and hypertension, as well as for improving hypercholesterolemia. Another research study shows that consumption of avocado leads to improved diet quality and nutrient intake, including a lowered risk of metabolic syndrome.
Avocado has a high fatty acid content but contains extremely low levels of cholesterol. Many people tend to stop eating avocado due to its high calorie content, thinking that it may add to their weight. However, the amount of calories is very small when compared to butter, and other high calorie dietary items. Also, much of the fat content comes from unique sources, like phytosterols, which are beneficial for a number of reasons. This article discusses the various health benefits of avocado and its nutritional content, but first, let’s learn a bit more about this valuable and beneficial fruit.
- Good Digestion
- Dental Care
- Skin and Hair Care
- Liver care
- Healthy Eyes
- Healthy Heart
- Kidney Health
- Vitamin K Deficiency
- Morning Sickness
- Anti-Cancer Properties
- Antioxidant Properties
- Healthy Skin
- Weight Management
- Bone Health
- Nutrient Absorption
- Blood Glucose Levels
- Useful for Athletes
Are Avocados Good for You?
If you've been avoiding avocados out of a fear of fat, it’s time to update your diet!
Avocados are not only packed with nutrients, but they fit into virtually any diet you might follow -- whether that’s vegan or vegetarian, DASH, Mediterranean or paleo.
While avos are admittedly higher in calories than other veggies, they’re also super-filling, thanks to their fat and fiber content.
- Monounsaturated Fats
- An All-Natural Multivitamin
- Anti-Aging Antioxidants
12 Proven Benefits of Avocado (No. 5 is Very Impressive)
The avocado is a rather unique type of fruit. Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats. Numerous studies show that it has powerful beneficial effects on health.
Here are 12 health benefits of avocado, that are supported by scientific research.
- Avocado is Incredibly Nutritious
- They Contain More Potassium Than Bananas
- Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids
- Avocados Are Loaded With Fiber
- Eating Avocados Can Lower Cholesterol and Triglyceride Levels
- People Who Eat Avocados Tend to be Healthier
- The Fat in Them Can Help You Absorb Nutrients From Plant Foods
- Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes
- Avocado May Help Prevent Cancer
- Avocado Extract May Help Relieve Symptoms of Arthritis
- Eating Avocado May Help You Lose Weight
- Avocado is Delicious and Easy to Incorporate in The Diet
What Are Avocados Good For?
When it comes to nutrition, avocados are in a class by themselves because of the unusually large number of benefits they offer - more than 20, last count. Loaded with fiber, one avocado contains 36% of the daily requirement of vitamin K, 30% of the folate, and 20% each of the daily requirements of pantothenic acid (vitamin B5, needed to break down carbohydrates), vitamin B6, vitamin C, and potassium - more than twice the potassium of a banana. Vitamin E, niacin, and riboflavin levels deserve honorable mention. Eaten with other foods, your body is better able to absorb the nutrients, such as alpha- and beta-carotene and lutein.
Avocado is one of the few fruits that will provide you with "good" fats. That means it can help keep your cholesterol levels already in the healthy range, and help lower your risk for heart disease.
To enjoy an avocado (also called an "alligator pear"), it first has to be prepared. A common chef's maneuver: cut around the long side of the fruit down to the seed with a large knife. Twist the top half off like a jar lid. Then firmly tap the knife blade on the center of the seed a few times until it sticks. Practice makes perfect. Twist the knife and voilà – it's out. Carefully score the avocado flesh without nicking the peel, and then scoop it out with a spoon.
All About Avocados
Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).
Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.
Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.
The Many Health Benefits of Avocado
You probably know that avocados are an excellent source of healthful fats, but this whole food may also have other unique health benefits.
To learn more, the Hass Avocado Board (HAB) is supporting clinical research to investigate various health effects of avocado consumption, particularly its benefits for cardiovascular disease, weight management, diabetes, and its ability to enhance your body's absorption of nutrients.
The first of these HAB-supported studies was published in November, 2012.1 The small UCLA-led pilot study found that eating one-half of a fresh medium Hass avocado with a hamburger (made with 90 percent lean beef) significantly inhibited the production of the inflammatory compound Interleukin-6 (IL-6), compared to eating a burger without fresh avocado.
The Benefits of Avocado Seeds
Everyone knows about Avocados… but did you know that Avocado Seeds are full of great health benefits?
Avocado Seeds have more antioxidants than most fruits and veggies on the market and polyphenols like green tea, plus they are full of more soluble fiber than just about any other food. — Wow!
In fact Avocado Seed has 70% of the antioxidants found in the whole Avocado, and Avocado Seed Oil is also full of antioxidants, lowers cholesterol, and helps fight off disease. And studies show that Avocado Seed has more soluble fiber than oatmeal and just about any other food. Avocado Seed helps to prevent cardiovascular disease, lower cholesterol, and prevent strokes.
Is the avocado seed packed with nutrients? Or is it toxic?
A VIRAL video that has been making its rounds on Facebook demonstrates how you can prepare the seed of an avocado for consumption. Claiming that the seed is the most nutrient-dense part of the fruit, the video has gained more than 26 million views since it was published on March 13.
We all know that the avocado is a super food. It’s the go-to ingredient for party guacamole dips, lavish sandwiches with fried eggs and tomatoes, creamy smoothies and salad toppings – but the avocado pit usually finds its way to the rubbish bin. Now apparently, you can eat it. But is it safe to be eaten?
The one-minute video, which was posted by nutrition blogger Sophie, who owns Nourish Me Whole, featured step-by-step instructions on how to prepare and eat the avocado seed.
What's the deal with eating avocado seeds?
If you’ve logged onto Facebook in the past few days, you may have seen a viral video demonstrating how you can prepare the seed of an avocado for consumption. The video claims the seed is the most nutrient-dense part of the fruit, and that by drying it, chopping it up into pieces, and blending it, you are left with a powder-like substance that you can mix into smoothies or use for baking, adding an extra nutritional boost to your diet. The video has gained more than 25 million views since it was published on March 13.
So what’s the deal? Have we been missing out on a highly nutritious part of one of our favorite superfoods? Not so much, says Health‘s contributing nutrition editor, Cynthia Sass, MPH, RD.
“I’m a huge avocado fan. I eat them daily, and recommend them to my clients, but I have reservations about eating the seeds,” she said. “While there is some research about beneficial compounds in the seed, the safety of ingesting it hasn’t been established, so the risks versus benefits aren’t fully known.”The bottom line: Until more research is done to establish if the seeds are safe to eat, and how much and how often you should eat them, stick to eating the avocado’s creamy flesh. “It’s chock-full of good fat, vitamins, minerals, antioxidants, and fiber,” Sass said.
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